Notes
Really good workout! Was dreading starting intervals again, but this wasn't bad at all. Supposed to be at 10K pace (7:15ish), but started out too fast but it felt decent so I tried to keep it right around 7:00 pace on the fast intervals and it wasn't bad at all. Picked it up the last 2 and that was on dirt road slightly uphill. Nice evening, 74 degrees, 64% humidity, wind E at 12 mph. Overall avg pace 8:20, big confidence booster after my poor race earlier this month.
Splits (GPS Interval
5 Manual 0.25 mi 1:38.85 11:01.7 6:36
7 Manual 0.25 mi 1:43.87 15:02.72 6:56
9 Manual 0.25 mi 1:45.15 19:01.4 7:01
11 Manual 0.25 mi 1:44.32 23:00.34 6:58
13 Manual 0.25 mi 1:43.95 26:57.37 6:56
15 Manual 0.25 mi 1:41.8 30:58.72 6:48
17 Manual 0.25 mi 1:43.92 35:04.59 6:56
19 Manual 0.25 mi 1:40.62 39:01.78 6:43
21 Manual 0.25 mi 1:45.39 43:04.69 7:02
23 Manual 0.25 mi 1:43.3 47:07.35 6:54
25 Manual 0.25 mi 1:42.82 51:05.23 6:52
27 Manual 0.25 mi 1:42.81 55:06.65 6:52
Training Plan Entry
Interval
8 mi
Speed: Warm up 1 mile then 12x400 @ 10k pace (7:15/mi) w/400 jog recovery followed by 1 mile cool down.